Warm Up Jumprope 3 minutes Then 2 Rounds of: Walking Lunge x 50ft SA Ring Row x 5 per @ 2011 Bear Crawl x 50ft Workout of the Day A. 3 Sets A1: RFESS x 6-8 per – Rest 45-60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 45-60 seconds A3: […]
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 15/12 Cals Partner B – Bar Tap x 10 + FLR on Floor Partner C – Alt. Box Step Up Workout of the Day A. 2 Sets For max reps: A1: Strict Pronated Grip Pull Up – Rest 90 seconds
Warm Up In teams of 3, complete 2 Rounds each of: Partner A – Row 200m (No Straps) Partner B – 3pt PVC Hinge x 10 Partner C – TGU x 1 per (SLOW) Workout of the Day A. 4 Sets A1: Romanian Deadlift x 8-10 @ 3011 – Rest 60 seconds A2: Wtd Walking
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Snatch Grip Push Press x 10 OHS x 10 Workout of the Day A. 4 Sets A1: Snatch Grip Push Press x 4-6 – Rest 60 seconds A2: Double Under x max reps in 30 seconds – Rest 60 seconds B. 10 minutes
Warm Up Run or Row 250m Ankle, Hip, and Front Rack Mobility Then 2 Rounds of: Front Squat x 7 @ 32X1 (45/35lbs) Bar Tap x 10 FLR w/ Alternating Shoulder Taps x 30 seconds Workout of the Day A. 4 Sets A1: Front Squat x 7 @ 32X1 – Rest 60 seconds A2: Single
Workout of the Day A. In teams of 3, complete the following: Row 1000m Thruster x 50 (45/35) Pull Up x 30 Immediately followed by… B. In teams of 3, complete the following: Row 1000m Thruster x 25 (95/65lbs) CTB Pull Up x 15 -Partner A begins, and as soon as they have completed the
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Dislocate x 10 T Push Up x 10 Bar Tap x 10 Workout of the Day A. CGBP – 1RM Set 1 – 3 Reps @ 65% of Possible 1RM Set 2 – 2 Reps @ 75% of Possible 1 RM Set 3 – 1
Warm Up Row 300/250m (No Straps) Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 7 @ 30X1 Scap Pull Up x 5 Box Jump/Step Down x 3 Workout of the Day A. 6 Sets – Back Squat @ 30X1 Set 1 – 3 reps @ 80-85% Set 2 – 2 reps @
Warm Up Row 300/250m (No Straps) Then 2 Rounds of: Squat to Stand x 5 Burpee Broad Jump x 3 Then 2 Rounds of: Hang Power Clean x 5 (45/35) Front Squat x 4 Press x 3 Push Press x 2 Push Jerk x 1 Workout of the Day A. Clean & Jerk – Take 15-20
Warm Up Jumprope 3 minutes Then 2 Rounds of: Dislocate x 10 Walking Lunge x 50ft Prisoner Good Morning x 10 Bear Crawl x 50ft Workout of the Day A. 3 Sets Nose to Wall HS Hold x 45-60 seconds Hollow Rocks/Hold x 30 seconds Double Under x max reps in 30 seconds B. In
